Tag Archives: guidance

Workout ADD: A Self Revelation

15 Jan

Yes, I’m still alive and still blogging but it’s been an insane couple of weeks! I have barely been able to get my hair washed daily so hopping on a computer has just not been an option.

Here’s a little update on what’s been going on.  December 27th thru Jan 6th the hubs and I went so So Cal to spend time with his daughter. We hit outlets, Sea World, Dave and Busters, Mulligan’s, and so much more. It was a blast! 

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Upon returning home, I found that I had gained 7 new clients at the gym and 7 new pounds on my body. GAH! It’s ok to splurge a little on vacation however we got crazy!

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Coming back with those extra pounds and extra clients however made me realize how far off track I have gotten. How can I tell my clients to eat clean and workout consistently when I am doing the opposite and steadily packing on pounds? (16 lbs to be exact from the time I started personal training until now.) How about practice what you preach?  Ever heard that, Carey? Yup, sure have! Now it’s time to take it to heart!

We all know this can be difficult to do.  Everyone has busy schedules and things come up.  Right now, I’m working 8 hour days with the Coast Guard and then going straight to the gym for another 5 hours or so.  Don’t get me wrong, I’m not complaining, just explaining. I’m trying to make it work. I’m having good healthy breakfasts.

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I spent all evening prepping food Sunday night.  I separated fruit salad and greek yogurt into 1 cup portions, made three salads, four pieces of chicken, Jamie Eason’s Turkey Meatloaf Muffins, and tons of rice.  The only thing I didn’t cook in advance was breakfasts and veggies because I don’t like when cooked veggies sit for days plus they are so easy to steam while I’m having breakfast.

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I’m also working out again, which I just loooove! And here is where my title comes in. I had a conversation with a friend recently where I explained my new workout plan. She says to me, “You change your plan a lot, huh?” I thought and it and responded, “Yeah, I have workout ADD. I get bored easily.” I just can’t seem to stick to one plan too long. Does anyone else have this problem? I like different workouts and different plans and different meals. Don’t tell me to lift 5 days a week, run long distances and eat chicken, brown rice and broccoli because I’m gonna tell you where to shove it! I want circuit training with different moves and routines. I want all kinds of new recipes incorporating foods I’ve never tried before (more about that in future posts!). And I want new ideas I can take and apply to my clients.

So, on that note, here’s what I’m trying to do now. BodyRock, now The Daily HIIT, has a 30 day challenge going. These workouts are posted daily and each one is different from the day before. Best part, they’re only 12 minutes. 12 MINUTES! If you don’t have 12 minutes a day to dedicate to your health and well-being then you have bigger fish to fry my friend. But anyway, I’m trying to do these in the mornings. If I wake up only 30 min earlier than normal, I can get in a great workout before work everyday. I’m one day behind because I couldn’t get anything to work yesterday morning, that’s no big deal.  This morning I did Monday’s workout, tomorrow I’ll do Tuesdays workout and so on.  As long as I stay on track for the 30 days, I think I’ll be ok.  I’d like to try to link the videos in here each day, but that is time permitting. In the evenings I’ve gone back to my tried and true Jillian Michael’s ‘Making the Cut’ book. The first time I ran through this program following it perfectly, I dropped 14 lbs in 30 days and felt better than I can ever remember.  This time around, I will follow the workout plan exactly, but I’m going to change up the meals.  I am sticking to the percentages for Fast Oxidizers (50% protein, 30% fat, 20% carbs) but trying to create the meal plan myself.  This will help me develop my own healthy eating habits without having to depend on someone elses meal plan.  Hopefully I’ll be able to post some progress photos soon. Something I realized in California is that it is ok to be a chubby trainer here in the Soo, but that shiz ain’t gonna fly down there. Gotta get it together! Anyone else wanna join in this 30 day challenge?

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Heart Rate Monitors

27 Nov

Ok, lets talk Heart Rate Monitors.

This is fairly new to me.  I’ve heard of them before, but haven’t had much experience.  When my dad purchased his elliptical it came with two chest straps for monitoring heart rate and accurate calorie counting.  This is the only time I have personally used them.

Heart rate monitors however, are becoming something that I am seeing and hearing about more and more.  After I taught a group class at my gym, one of the women came up and showed me that she had burned 340-something calories during our 30 min session.  AWESOME!  A friend of mine posted a pic of her HR Monitor on Facebook and I was super impressed with her results – 1074 calories burned in a 1 hour 40 min gym session.  SUPER AWESOME!!  Then my bestie tells me yesterday that her mom got her a monitor for her Christmas present.  So of course, now I am intrigued.  I must find out what all the hype is about. 

I have done a little research and found the one I want.  It’s a Polar (because I read that is one of the best rated brands out there) FT40.  Looks a little something like this:

Image courtesy of http://www.polarusa.com

It has a few features that I liked such as:

  • The ability to show if your workout is “fitness improvement or fat burning”
  • An accurate calorie count based on several different factors
  • A chest strap that is specially designed to not have any “cross-talk” when working out at a gym
  • The chest strap should work with most Polar cardio machines which is what my gym uses

It is available at Polar USA for $179.95 which is a little pricey, especially considering I don’t know if I’ll even like it.  Of course I had to check ol’ faithful – Amazon – to see if it is available there, which it is for $104.85.  I’m asking the hubs for it as a Christmas present.  Hope to find it under the tree!

Do any of you use HR monitors?  If so, what kind?  What is your favorite feature?  How useful do you find it for your specific goals? Does anyone have experience with Polar HR Monitors or this one in particular?  I’m extra curious so hit me up with your opinion!

Are you kidding me?!?!

16 Nov

Have I really not posted anything in over a month?  How have you guys let me get away with it?  How have I let myself get so off track.  I know, I know you all must be so tired of hearing about how I fall off the wagon and how this time I’m serious about starting over.  Well, I’m not going to do that this time.  I have given myself a new 7 week goal (ending on New Years Eve) but I’m not going to sit here and talk about how great I’m going to do this time.  Lemme tell you why.  It’s simple…life just gets in the way.  I realize there are people who make fitness their lives and I hope to one day be able to do that.  However, that just ain’t happening right now. 

I have two jobs now and that takes up a lot of time.  Granted, one of those is actually as a trainer working at the gym, but that’s not the point.  Since I started working there, I look at the gym like a job.  Do you go into work when you don’t have to?  Does anyone?  I doubt it.  Even though I love my job and I love working out, if I don’t have clients I tend to want to go home and relax now.  I have to get myself out of this habit.  To help myself a bit with this, I have started working out more at home and during my lunch breaks at my day job.  This is definitely doing what I hoped it would, but I’ve still gotta get my ass back in the gym. 

Food has also been a big problem.  I don’t even know where to begin with this, but lets just say it’s no good.  Since I started this 7 week goal I have been doing better, but man am I having some serious cravings.  Last night I would’ve thrown children into traffic for a Whopper, but I didn’t give into it.  I went home and made this:

That is beef fajita meat and my most favorites of side dishes creamed spinach (just add light swiss laughing cow to cooked spinach and voila!).  It was no Whopper but it made me feel a whole hell of a lot better than a burger would have.

I also made sure that I stocked up on healthy foods on my last shopping trip.  Take a look at this basket and be jealous.  Go ahead, I won’t tell anyone. 🙂  Eggs, veggies, fruits, brown rice, and some more delicious yummies.

I also went to the “bulk” store and bought a giant pork loin for less than $16.  Out of it I was able to get two 4-oz portions, eleven 5-oz portions, seven 6-oz portions, and one 8-oz portion.  That’s a whole lotta pork, booyah!!  And I know it looks like a lot of fat, but I cut that out, so don’t judge me!

And finally, I started back up with my motivational countdown post-its.  These are easily one of the best things to keep me on track.  When I can see daily how well I am or am not doing, then I am able to hold myself more accountable.  My bestie has actually joined in with me.  She’s taking even days and I’m taking odd.  Here are our post-its for the first couple days.  (Today is day 46, BTW.)

So, here is where I am right now.  I am going to try really damn hard to keep myself in check.  I am going to try really damn hard to survive the holidays without expanding my waistline.  I am going to try really hard, but I am not going to punish myself for any missteps I may take.  This is probably the worst time of the year to start to make changes, but if you keep putting things off, then you will never start.  I figure if two days over the next 45 (those days being Thanksgiving and Christmas) I have bad food then it isn’t the end of the world.  I will consider those my cheat days and just pick myself up, dust myself off and get back on track.  We’ll see how this goes.  I have to keep reminding myself that the best gift I can give myself for Christmas is a better me so here’s wishing me and all of you success!

TGIF A Week in Review

5 Oct

It’s Friday!  Woohoo!  It’s been a busy week.  I have been doing some major work towards my certification and preparing to take on new clients at the gym.

First things first, certification is a bitch!  I love it and I love all the things that I’m learning but phew, it’s a lot!  Check out some of the cheat sheets I’ve made for myself so far:

When I’m not trying to learn the central nervous system, skeletal system, muscular system, etc… I’m trying to learn how exactly to do program design.  I’ve had some really great resources and people who are more than willing to help.  It’s stressful but exciting.  This is my new career and I’m so glad to get the opportunity to get my foot in the door.  Here are two of the plans I put together this morning.  One is for a client looking to do strength training and the other is for a client looking to lose weight and gain lean muscle.  Feel free to give me any suggestions or critiques, but be gentle, I’m new to this.

Oh, and duh, no trainer would be complete without some sweet ass gym gear and a stop watch so I stopped by JC Penney’s and the local sporting goods store to pick up these bad boys.  Best part is the pink one is not only super cute but it also supports breast cancer awareness.  Gotta love that!

So that’s all the good stuff going on this week, but let me get a little personal and a little real on two separate topics.  First, I cannot have carbs at dinner. I just can’t.  Veggies don’t count, I’m referring to starchy carbs and grains.  Does anyone else run into this problem? Sometimes you just don’t feel like cooking dinner and Subway is what tends to happen when we don’t feel like cooking or just don’t have time to make anything.  Sure, sure I could get a healthy 6″ sub, but c’mon, that just ain’t happening!  I need a giant foot long sub and lets face it, mayonnaise is amazing and my sandwich will always be smothered with it.  So, I was not too thrilled with my weigh-ins this week.  Here are my morning motivation post it notes and you can see that there was no weight loss progress over the four-day period.  😦

It’s ok though, I’ll survive.  I just have to realize that this is a process and there is no quick fix.  So I got lazy one night.  Do I sit and beat myself up about it or just make sure I eat right and get back on track?  I think I’ll take the latter.

Now, onto personal topic number too…and I do mean personal.  Does anybody else find that they get a little um constipated stopped up when they are eating clean?  I know I do.  Sometimes I don’t notice when a couple days go by but earlier this week it was just  a liiiiiiiiiittle uncomfortable.  Well, I was in the natural food market picking up my ezekiel bread and realized that I had no cash.  It’s a $10 minimum for debit cards there so I started walking around trying to find something that I not only wanted but needed.  The hubs recently started drinking hot tea so I thought I’d be a doll and pick him up some new tea to try.  That is when I stumbled upon this gift from above.

OMG!   I love it.  It tastes good.  It’s easy to drink.  It works like a charm.  I had a cup of tea Monday night before bed and another Tuesday morning with breakfast.  That was all it took and I was…ahem, back to normal.  This company makes tons of different types of teas and you can order them online here if you can’t find them in a store near you.  I’m really looking forward to my next visit so I can try one of the other types.  Maybe next time I’ll actually get one for the hubby.  It’s about the least I could do considering he brought me home flowers just for being a good wife.  Man, I’m a lucky girl!  See…

Hmmm….I went over studying, prepping, my dinner boo boo, poo-tea and how wonderful my husband is, so I think I covered my week.  Here’s hoping for a good weekend and hopefully another post on Sunday.  I swear, I swear I’ll really start getting on here more!  It will happen.  I just have to remember to take more pictures because lets be honest, no one wants to hear me rant and rave and not be visually stimulated.  So, until next time, have a great weekend and get your asses in the gym. 🙂

Mini-Challenge Day Two

15 Aug

This is what I saw several times this morning:

Snooze…the best and worst thing to ever happen to alarm clocks.  I set my alarm for 5am, and I am pretty sure swear I had every intention of waking up at 5 on the dot.  But damn is that snooze button enticing!  Get up and work out or stay in my nice warm bed, snuggled with the pups and sleep another hour.  How can you not want to just stay and snuggle these two adorable faces???

Not sure what I was watching when I snapped this pic, but check out that chicks face on the tv. Cracks me up every time!

I did it though.  I got up and I completed another 45 minute incline walk on my treadmill this morning.  Nothing too intense, incline at 7 or 8 (I can’t remember) and speed at 3.0.  Hey, I said WALK!  Don’t judge me.  Trust that I was drenched in sweat at the end.  I will say that this mornings workout was much easier than Monday’s, mostly because I had my favorite cardio buddy with me – my Kindle.  Lemme tell you, if you don’t have a Kindle Fire, runs out and gets you one!  It is the best $200 ever spent.  I love to read and this lets me have all my books all the time.  I love to put it on an elliptical or treadmill and just read away while I’m working out.  It eliminates looking at the timer every 1.5 minutes to see how much longer I have and it’s so much more engaging than just watching tv or a movie.  BEST. INVENTION. EVER. 

But anyway, this isn’t an Amazon ad.  My point here is that I have two days down of my personal mini-challenge and that kicks ass!  Booyah!  Now I gotta start thinking of what next weeks mini-challenge will be.  I’m thinking BodyRocking each morning…what do you think?

Mini-Challenge Day One

13 Aug

I’m not gonna lie, this morning was a struggle. 

I could not fall asleep last night to save my life.  Around 10:30 I took a unisom and that finally kicked in about 11:30.  11:55 my dogs woke me up to go outside. *sigh* The rest of the night I was sort of in and out.

My alarm went off at 5am so that I could get started bright and early for my week 2 challenge to myself.  My immediate reaction?  SNOOZE!  5:09 my alarm goes off again.  My reaction this time?  Set alarm for 5:50 and decide to go back to bed.  But then this little voice inside my head started saying, nay yelling, “IT’S THE FIRST DAY OF YOUR OWN CHALLENGE AND YOU ARE ALREADY FAILING!!!”  What was I thinking?  People don’t get the bodies of their dreams by hitting the snooze button, do they?  So I pulled my tired ass out of bed, brushed my teeth, slapped on my sneakers and hit the treadmill.  45 minute incline walk (which felt more like 45 hours) was completed.  And, I felt great afterwards.  In fact, for getting as little sleep as I did last night, I’m pretty energetic today.

I’m proud of myself for kicking my own ass.  Hard work really does pay off (aka sleeping in until 6 tomorrow)!  Does anyone else set mini-goals for themselves? 

Supplements???

10 Aug

 

Recently, I was asked if I take any supplements and what type.  Here was my response:

One-A-Day Womens Multi-Vitamin – 1/day (obviously 😛 )  I like to take this because it’s easy, cheap, and a great way to make sure I am getting all of the important things my body needs when I can’t supply it via food.

Calcium Supplement (not sure of the brand) – 2/day with breakfast and dinner.  This is good for bone health, especially in women.

Natrol Omega 3-6-9 – 2/day with breakfast and dinner.  This is good for brain development, immune system function, and blood pressure regulation.

Spring Valley Glucosamine Chondroitin – 3/day with breakfast, lunch, and dinner.  This is for joint health.  It is not necessary for everyone.  But, for those of us who may have put a lot of strain on our joints in younger years with sports or other activities, or who are just a little older, this can help quite a bit.

Nature Made Iron Supplement – 1/day with lunch.  Again, this is not for everyone.  I take it because I am just slightly anemic.  Check with your physician before taking an iron supplement.

Finally, and I don’t know if this really counts as a vitamin or supplement, but I drink a protein shake every day.  Generally I have one after my workout in order to help repair and rebuild muscle.  If it is a rest-day I will have one as my morning or afternoon snack in order to keep my calorie count and protein intake at the proper level.  I have always used the powder you can pick up at Wal-Mart, but my husband and I decided to invest a little money into our protein and purchased Iso-Sensation 93 in Vanilla Bean (review on this still to come).  Protein is very important to weight loss and building muscle so we’ve decided not to skimp anymore.  Hopefully this pays off.

Now, all of that being said, I am not a trainer, nutritionist nor a doctor so I am not handing out advice or suggestions.  This is simply what I take.  You may choose to follow my supplement plan or not, but speak with your doctor first!  Every body is different and requires different things so get your facts straight before making any choices.  If you don’t want to see a doctor at least do your research.  There are a million sources online to find out the pros and cons of vitamins and supplements. 

What do you take?  What would you recommend?

12 Ways To Better Eating: The Mental Approach

8 Aug

As I do, I was scouring the Internet last night looking for motivation.  I stumbled across the website www.cutandjacked.com and found some really interesting articles.  I think it’s pretty apparent that food is my downfall so of course I’m always looking for new recipes, healthy alternatives, and advice for clean eating.  There was an article called 12 Ways To Better Eating: The Mental Approach.  I found this article really informative and suggest anyone on the road to success check it out.  But, if you aren’t interested in reading the whole thing, here are a few highlights:

1.  Setting goals – set present, short term and long term goals.  Trying to do everything all at once can be overwhelming.  Especially if you are someone like me who has diet-commitment-issues.

2.  Have realistic expectations – you need to decide on a plan that is going to work with you, your current schedule, and your budget.  If you don’t, you will be unable to follow through with the diet and revert back to old habits.

3. Be proactive – make sure you don’t get yourself in a situation where you can make excuses.  Know where you are going to be throughout the day and plan your meals around that.  For example, if your job takes you on the road, make sure you pack healthy snacks like almonds or fruit.  Don’t allow yourself to have only the option of fast food.

4. Be consistent – people thrive when they have routines, so try to eat around the same time every day and create healthy habits.

5. Be flexible – yes I realize this sort of contradicts the previous statement, but lets face it, life happens.  Schedules change, emergencies occur and late night study sessions turn up.  Make sure if you find yourself in these situations you are prepared.  Expect the unexpected and make sure you carry healthy treats with you.  Protein bars, shakes, nuts and fruits are perfect for instances like these.

6. Don’t be hard on yourself – no one is perfect.  If you have a cheat meal or fall off track, just pick yourself off, dust yourself off and start again. 

7. Stick to your plan – you didn’t get overweight overnight, you will not lose weight or make changes overnight.  It takes time to develop healthy habits so just stick with it.

8. Have fun – find fun, various ways to keep yourself motivated like getting friends and family involved or joining a 5K or mud run.

9. Give yourself praise – reward yourself when you meet your goals, but avoid food as a reward.  Buy yourself something nice or get a mani/pedi and celebrate your accomplishments.

10. Don’t rush into this – people start with the best of intentions but try to do too much at once.  Again, you didn’t get overweight overnight, don’t expect to get instant results.  You won’t.  Be patient.

11. Focus on the journey and not the destination – enjoy the process of change and all the accomplishments along the way. 

12.  Measure success and make new goals – make yourself aware of accomplishments you make along your journey either by taking pics, measurements, body fat, weight (although not always the best measurement), speed, reps, weight-lifted, etc.  Once you’ve met a goal, make a new one and strive for success.